CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

30sec at each station:

Easy Row

Spider Walks

Easy-Moderate Row

PVC Pass Throughs

Moderate Row

Air Squats

Hard Row

PVC Overhead Squats

Then, w/ Empty Bar

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Deadlifts

Metcon

Metcon (AMRAP – Reps)

AMRAP in 3min Of

21 Overhead Squats 95/65#

21 Burpees Over The Rower

AMRAP Calorie Row

Rest 3min

AMRAP in 3min Of

18 Overhead Squats 115/80#

18 Burpees Over The Rower

AMRAP Calorie Row

Rest 3min

AMRAP in 3min Of

15 Overhead Squats 135/95##

15 Burpees Over The Rower

AMRAP Calorie Row

Rest 3min

AMRAP in 3min Of

12 Overhead Squats 155/105#

12 Burpees Over The Rower

AMRAP Calorie Row
-Score is total reps from Calorie Row